ELIMINATING EXCUSES | fitness

Here’s another superset routine for you: triceps, traps and calves. Remember that as you superset, you don’t want to take excessive rest as you alternate between a pair of exercises. Keep it moving so that you keep the intensity level moderate/high. There will be time to rest before you move on to the next pair of exercises. As always, warm-up and stretch before getting started. Throughout the workout, stay hydrated too.

skullcrushers - 3 x 15-25 reps/set
&
shrugs - 3 x 15-25 reps/set
rest 60 seconds

tricep kickbacks - 3 x 15-25 reps/set
&
trap flies
rest 60 seconds

dips - 3 x 15-25 reps/set
&
calf raises - 3 x 30-45 reps/set. Remember that each set of calf raises includes the standard calf raise, calf raises with feet turned outward and calf raises with feet turned inward. So 30 reps is 10 reps on each of the three versions and 45 reps is 15 reps on each of the three versions. If needed, review the video and the post to refresh your memory.

DO SOMETHIN’!

Last week, I explained how to superset in order to intensify your workout routine. Today, I have a shoulder routine that supersets with quads. This one is going to feel so good; you’ll see. Remember that as you superset, you don’t want to take excessive rest as you alternate between a pair of shoulder and quads exercises. There will be time to rest before you move on to the next pair of exercises. As always, warm-up and stretch before getting started. Throughout the workout, stay hydrated too.

arnold press - 3 x 15-25 reps/set
&
jumping squats - 3 x 10-20 reps/set
rest 75 seconds

side raises - 3 x 15-25 reps/set
&
lunges - 3 x 15-25 reps/set
rest 75 seconds

front raises - 3 x 15-25 reps/set
&
seated leg lifts 3 x 15-25 reps/set
rest 75 seconds

sitting jacks - 3 x 15-25 reps/set
&
wall sits - 3 x 45-60 seconds/set

DO SOMETHIN’!

Yesterday, we hit the abs with “8-pack” abs part II. Today, we are going to work the legs with a routine that works the quads, hamstrings, glutes and calves. Make sure that you stretch and warm-up properly. If you needs some suggestions for leg stretches, click on the following word: Stretching. You should feel this routine. Your legs will thank you.

*Legs Routine #2*
power cleans - 3 x 10 - 15 reps/set with 60 seconds rest between each set. Rest 75 seconds before the next exercise. By the way, if you don’t have a barbell, use dumbells or water gallon jugs (with the handle large enough for you hand to fit). If you use dumbells or water jugs, hold them as if you were holding a barbell. The motion will still be the same.

glute kickbacks - 3 x 15 - 20 reps/set with 60 seconds rest between each set. Rest 75 seconds before the next exercise.

stair hops - 3 sets with each set lasting for 1 minute. Hop as many steps as you can in one minute. If you don’t have a stairway near you, find an object (with a solid base that won’t move) that you can hop on and off. If you have no such object, jump in place for each set. Rest 45 seconds between each set and rest 75 seconds before the next exercise.

calf raises - 3 x 30 - 45 reps/set with 60 seconds rest per set. Remember that each set of calf raises includes the standard calf raise, calf raises with feet turned outward and calf raises with feet turned inward. So 30 reps is 10 reps on each of the three versions and 45 reps is 15 reps on each of the three versions. If needed, review the video and the post to refresh your memory.

Again, it feels good to be out of the dugout and back in the game! Now to the point: hill running. Hill running is a great exercise for speed & agility training and for endurance. If you want to focus on speed and agility, sprint up hill for about 50 - 75 meters. Rest about 45 - 60 seconds in between sprints and do at least 5 sprints. I recommend a light jog in between sets to help keep your hamstrings and quadriceps from tightening. A good warm-up including stretching will help make sure that your muscles are primed for the workout; and a good cool down will help your muscles transition smoothly to a relaxed state. As you are sprinting, pick your legs up high with each step. We want the tendons in the hip area that allow you to lift your legs to get used to fast, repetitive movements to help improve speed and agility. For those of you focusing on endurance, run up a long hill. If you are going to do repetitions, jog back down hill and then immediately run back up hill. Either route you choose, hill running is guaranteed to make you DO SOMETHIN’!

I am out.

My passion for health and fitness stems from my belief that good health and fitness better equips one for conquering challenges throughout the journey of fulfilling one’s purpose in life. So my objective is to share information that I believe will aid you in your journey. On my blog, you will not find profanity or any material/information that is contrary to my objective.

In addition to having my videos on my blog, my videos also appear on youtube; and there are a few on jumpcut and revver. My facebook and myspace pages also link back to this blog. Unfortunately, there appear to be sites that are showing my videos/content without my permission. If you come across my videos or links to my blog on any site other than my blog or the 4 other sites I mentioned, please know that it is possible that the site may be displaying my content without my permission; and please inform me by posting a comment on my blog with a link to the site. I have come across at least one site that is displaying my video without my persmission, and this site is doing it in a distasteful manner. I apologize if you experience or have experienced any such encounters. Know that I am working on a solution.

Please be mindful of this message that I am sharing with you. Eliminating Excuses is all about DO SOMETHIN’ and only about DO SOMETHIN’ and I want to make that clear.

Thank you.

Some of you might not have been able to get up to the rim with ease for the rim pull-ups that I posted on Monday. Don’t sweat it! Today, I’ve got an exercise that will help you strengthen your quads and calves, which will in turn improve your vertical jumping ability. Ready to do some stair hops!! As always, make sure you are loose are ready from your warm-up routine before you DO SOMETHIN’. Let’s head outside to an area with a long, steep stairway. Starting at the bottom, jump 2 stairs at a time (your feet will touch every 3rd step) until you reach the top. Come back down. Rest 1 minute and include your walk back down the stairs as part of your rest. On the next set, jump 3 steps at a time. Rest 1 minute. On your last set, jump 4 steps at a time. As your muscles fatigue, it will be harder to jump the steps. Take your time so your don’t trip over your feet.

Make it happen!

This week I have a great exericse menu courtesy of Maja Varner. She is a talented engineer that has passion for fitness and health; she’s also a former Cincinnati Bengals cheerleader. I want to thank Maja for her time in filming this video.

Time to stretch those inner thighs (groin area). This stretch is an important one because it works an area that many athletes injure. Maja’s using the same wall that she did yesterday for the hamstring stretch. Start with your leg on the wall as if you were going to do a hamstring stretch and then rotate your leg 90 degrees. The inside of your foot will be touching the wall. Bending your supporting leg so that your body moves closer to the ground intensifies the stretch. Keep the foot of your supporting leg firmly on ground so that you have a solid base. Work both your right and left. Got it?

DO SOMETHIN’!

This week I have a great exericse menu courtesy of Maja Varner. She is a talented engineer that has passion for fitness and health; she’s also a former Cincinnati Bengals cheerleader. I want to thank Maja for her time in filming this video.

Today, I want to add another stretch to your stretching routine. This hamstring stretch is straightforward and gets the job done. Keep your leg straight as you stretch your hamstring. Also, try not to arch your back as you lean towards your leg; keeping your back straight will prevent you from injuring your back.

DO SOMETHIN’!

Game time!! This week I have a great exericse menu courtesy of Maja Varner. She is a talented engineer that has passion for fitness and health; she’s also a former Cincinnati Bengals cheerleader. I want to thank Maja for her time in filming this video.

Today let’s work the legs with walking lunges. This exercise focuses primarily on the quads, but it is also good for the glutes and hamstrings. Head to the local park or open area near you. For those looking to increase the intensity of this exercise, take dumbells with you (or look for some big rocks at the park). We’ve hit lunges before, but this time we are going to walk with it. So start standing with or without weight in each hand and with your feet together. Lunge forward with your left leg. Your left leg should be bent forming a right angle and your right knee should be slightly off the ground. Now, straighten your left leg thus bringing your right leg forward; then lunge forward with your right leg and your left knee will be slightly above the ground. Keep alternating left and right. For the leg lunging forward, make sure that your knee does not go beyond the tip of the corresponding foot. Aim to have them lined up so that if you were lunging toward a wall, both the tip of your foot and your knee would touch the wall in the same vertical line. Keep your back straight throughout the entire exercise and focus on maintaining good balance.

DO SOMETHIN’!

For those of you looking to be more explosive during your initial steps of a sprint, I have a tight exercise for you: power cleans. You’ll need a barbell and some plates for this one. Find a comfortable weight that you can handle for about 10 - 15 reps. Stand at the midpoint of the barbell and spread your feet a few inches more than shoulder width apart (should be a comfortable stance). Bend down by sticking your butt out and keep your back straight. If you have back or knee pain or a history of back or knee injuries, you might not want to do this exercise; use your discretion. If you decide to this exercise, wear the proper equipment for support where you need it. In this bent position, your knees should not go beyond the tips of your toes and your but should not go below your knees. These two points are critical for making sure that you don’t over stress your knees. Grip the barbell infront of your legs or slightly outside of the width of your legs. Now we are ready to clean!

Come up by straightening out your legs, as you do so, the weight will naturally come up with you. Once the weight passes your knees, begin to pull it upwards with your arms and rotate your arms around the barbell so that your elbows are pointing downward. As you rotate your arms around the barbell, squat down a bit so that you are under the weight. Once you have completed the rotating and the semi-squat, stand up with the weight keeping your knees slightly bent. Whew, that’s 1 rep! This was one of my favorite exercises for improving speed and explosiveness when I played football. The technique might take some time to grasp. Be patient. Don’t use too much weight beacuse you’ll sacrifice form and risk injuring yourself.

So things to remember:
1) keep your upper back straight and sligthly arch your lower back to stick you butt. If you feel any discomfort in your back while doing this exercise, stop immediately.
2) look forward and slightly upward to help you maintain good form
3) your feet should not come off the ground during the exercise
4) listen to your body: if something doesn’t feel right, stop!

I recommend that you stretch and then do a warm-up set with 6 - 8 reps. Then, hit 4 sets of 10 - 15 reps with 60 seconds rest in between each set.

DO SOMETHIN’!!